Did it happen to you? You calmly walk down the street, lost in thought, when suddenly you are covering strongest desire, urgent need urgently to eat a chocolate cake or bag of chips.
Almost every woman from time to time it feels immediate "want". Many are often the object of desire becomes chocolate, and we crave it as much as passionately in love with dreams of meeting his girlfriend. Scientists conducted an experiment: using magnetic resonance imaging of the brain, they asked subjects to think about their favorite dishes. It turned out that the thought of chocolate or crisps activate the same brain areas that are the most powerful drugs. And even if you do not respond immediately impulsive desire to immediately run out and buy a chocolate, you should get unlimited access to your personal "drug" (for example, when you open a box of chocolates), the probability of "overdose".
To the chagrin of people trying for years to lose weight and have resorted to different diets with varying degrees of success, this phenomenon has not been studied to the end. In General, proponents of different theories about how to overcome temptation, fall into two camps: some experts advise to pamper yourself, albeit cautiously, others just say, "No, from delicious-will have to give". Supporters of both theories present convincing evidence and find support.
Whose advice to follow, depends on how well you understand your relationship with food, to what extent do you feel the danger and able to cope with the temptation to stray from the true path. As far as you strong will, if you can satisfy your desire to eat a small portion, for example, a slice of chocolate or a couple of cheese sticks, or even a small amount of sweet can derail you diet?
To determine the extent of your attachment to food, take our short quiz that will help you get your bearings. Do not worry if you fall into a risk group because there are ways you do not particularly limit yourself to food. You can eat well, sometimes even to afford a light deviations from the diet and not gain weight!
Test: How do you self-control?
1. You gave a box of expensive chocolates. You count them and think: "I can stretch the box for two weeks, if I eat no more than one sweet day". After this you:
A. Every evening to allow myself a few minutes to sit in your favorite chair and enjoy a piece of chocolate. This is a wonderful two weeks.
B. Eat one candy, then during the day a couple more. The box lasts for a week.
C. Eat one, then the second... oops, after 10 minutes, the box is already empty.
2. At the meeting of friends at the table enjoyed several kinds of chips and snacks. You:
A. Count yourself exactly 15 chips, sprinkled with sauce and enjoy.
B. After eating three handfuls of chips, realize that you have already used so many calories, which is enough for a week, and go on mineral water.
Century So caught up in conversation that I don't even remember how many ate the night.
3. You are in a shopping center, the air was filled with the aroma of cinnamon rolls. You will find hard to resist. You:
A. Enjoy the flavor, but hard going in the commercial Department, where they were going.
B. Buy one muffin, split in half and eat with your girlfriend (if you have one, then leave half for Breakfast).
C. Buy a single bun with the intention to eat half, but do not have time to reach the Department of children's goods like muffins anymore.
4. You ordered a salad with chicken breast and your friends - on piece smells delicious pizza. You:
A. Ask them to add more Parmesan cheese to the salad.
B. Eat palcacocha who remained my friend.
C. Order a pizza.
5. To recover on Friday after a busy week, you:
A. Make a short walk or meditate in a warm bath.
B. Go to a cafe or home, when you plan cooking a delicious dinner.
Century Buy yourself a chocolate bar.
6. After yesterday's reception in the refrigerator there was a piece of cake. You:
A. So busy, that they completely forgot about it.
B. Understand that I think about it too much, so try to distract yourself, putting solitaire on the computer.
Century can't stop thinking about it and eventually go to the kitchen and cut himself a piece.
Response
If most of the answers are "a". Now you are in control, you can eat sweets and not get better. But try to continue to keep a balanced attitude to food, which is characterized by the formula "do not eat cult".
If most of the answers are "b". You definitely don't eat mindlessly (which is good), but sometimes literally bite off more than they should. In addition, some snacks for you already take the form of favorite treats, which increases the risk of "falling".
If most of the answers. You have some signs of so-called food addiction. You can help the psychologist, as well as changing some habits - try less time to spend where you most often eat.
How to treat yourself without the risk of falling
Some experts says that people who refuse favorite treats will be to crave them in memory for at least one month. But the results of many studies prove that even once breaking abstinence, many of us simply will not be able to stop one ambition begets another.
In one of the experiments the rats were no longer give their favorite treats. After some time, they would cease to press a lever mechanism, which was served food in the cage. But later, when scientists threw a few pieces of treats in the cage, the rats began to violently push the lever. The taste of your favourite treats awakened in them a desire to eat more and more.
This desire is partly caused by dopamine, a chemical produced by the brain and are responsible for drug addiction. Scientists suggest that once you have experienced something pleasant (and this feeling is accompanied by the release of dopamine), there is a desire to experience that feeling again and again. If food addiction is to eat what you entail. These tips will help you make the right decision:
Allow yourself a little of what you love. You may allow a small deviation from a strict diet and allow yourself some favorite food. Otherwise, this unsatisfied desire will be to purchase an obsessive nature. And then you'll think more about this, accordingly, will increase and likely to break when instead of a piece of chocolate, for example, the person does not calm down until you finish a whole box of chocolates. In addition, strict restrictions in some degree of stress to the body, as a reaction to this stress may become superfluous fat reserves, which your body will lay a "rainy day".
Do not eat the treat without the "side dish". If you like chips, you can afford a bit, but add to them a low-fat sauce (tkemali, homemade ketchup or unsweetened yogurt with dill). You can also connect a useful and low-calorie product, for example, cut into large julienne peppers, carrots or celery. Thus, you will eat much before it manages to destroy the entire package of chips. Plus the fiber, which is rich in vegetables, will also accelerate the onset of satiety.
Do not expose themselves to more temptation. Do not keep stock of delicacies at home. Keep tempting snacks in the cupboard where you keep looking, still, that the sweet tooth always live in confectionery. In this case, you complicate your life, and you will be much harder to resist temptation - say psychologists and nutritionists.
And in those moments when you really want something tasty, go to the store and buy little treats - at least the same bag of crackers or chips. But only no reserve!
Get rid of the aftertaste. After you have eaten, take a couple SIPS of water or rinse your mouth and brush your teeth, better mint toothpaste that is recommended by nutritionists. If, after you've eaten your favorite cookies or candy, the residual taste of sweets is saved in your mouth, you will want more and more and to resist the temptation would be much harder.
Schedule pleasures. Plan your daily menu, which will include a couple of moderate snacking - not more than 100-150 calories each. This can be, for example, corn bread, fruit (fresh or dried), nuts or seeds. And don't forget about drinking an extra two glasses of water between bites maintain a feeling of satiety.
What to do if an urgent need to limit yourself
Tap his forehead.
This sounds maybe strange, but science has proven that this simple task will help change the course of your thoughts. Because the capacity of our short-term memory is very limited, you can get rid of thoughts about food, easily tapping the fingertips of one hand on the forehead, at the same time focusing vision on these fingers. You may need several iterations, until the thought of food will not leave your head.
Take a 15-minute walk.
This time it took a team of 25 "chocolaholic" to literally shake the desire to eat chocolate.
Smell mint or cinnamon. Studies show that people who during the day periodically smelled the leaves fresh or dried mint or breathed in the aroma of ground cinnamon, a week was consuming 2800 calories less than usual, and felt the loss of appetite. Psychologists explain this by the fact that certain harsh odors can kill the desire to eat.
Call a friend. Scientists have found that eating favorite (and generally any high-calorie) food relieves stress, that is why in moments of adversity we run to the fridge. However, it is better (and safer for the shape) just to call a friend and talk.
Be at peace with their wishes. A study conducted in the UK showed that people who have mastered the techniques of meditation, it is much easier to resist temptation to eat the forbidden chocolate. The so-called "meditation clear mind" teaches that thoughts are only thoughts, and should not rush to implement them. If you try to get rid of them, they will only become even navyazchivie, say psychologists. But, if you just make peace with them, they will lose their power. The process can be made easier by thinking about what you get in return for your patience. Maybe you will be able to improve their physical fitness in order to walk with children on hikes? Or, finally, will be able to wear tight stylish dress to a wedding? By understanding what is important to you, you will learn how to better control their behavior, not allowing hunger to capture you whole.
Do not starve! There are several weight loss programs that allow you to lose weight without giving up your favorite foods. For all their differences they are based on two basic formulas: meals should be balanced and you should not experience acute hunger.
Healthy foods should be bright and beautiful.
We are all vulnerable at times of stress, when to fight their carnal desires especially difficult. So sedate stress products, pleasing to the eye. Decorate the table with bright, beautiful and juicy fruits and vegetables, cook them beautiful salads, dressed with low-calorie sauces - this will not only lift your mood and distract you, but also help to visually reduce the feeling of hunger is already in the cooking process.
Treat food with humor. In those difficult moments when you are tormented by the desire urgently "something to eat" (assuming that you actually do not die of hunger), take a look at this desire a different angle. Try to mentally bring it to the form of the grotesque. For example, imagine that you throw a chocolate bar or cake in the party, and at the same moment heard a powerful explosion. Or imagine the desired product in the form of fantastic creatures, which reaches out to you, growing to a gigantic size. This will help you to recover and to reduce their dependence on food.
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